UPCOMING EVENTS

ATTENTION!

July 26th - After the morning WOD we will be pulling up the floor and moving it to the new gym.

July 27th - All classes are cancelled for "Moving Day". Meet at 8:30am to load and unload the moving truck.

July 28th - Meet at new gym to set everything up. 

July 29th - Join us at the Rendezvous Event Center for "Fitness in the Park" 10:15am with CFTA coach Leigha!

July 30th and beyond - Normal schedule at the new gym in Tabernash!

 

 

Open Gym

 Open Gym times are Saturday and Sunday from 9-11 AM and

Monday from 3:30-5:30 PM.

 

CrossFit classes

Monday and Wednesday 6:15 am, 7:45 am, 6 pm

Tuesday and Thursday 7:45 am

Friday 7 am and 6 pm

Saturday 8 am

 

Boot Camp

Class times are Monday, Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm. Sign up online for a 1 time drop in class for $15 or a 10 punch card for $140.  


Dropping in? For More Information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

 

 

 

Sunday
May162010

WOD Monday, May 17, 2010

Buy In:  Two times through...
10 x Partner med ball throws
5x Ring push ups
15 x air squat

WOD:
Deadlift 5-5-5-5-5

Metcon:
10-9-8...2-1 of
Double unders
Goblet Squat
Sit up

Cash Out:
Max hand stand hold

WARNING to Women:

Be very careful working out with heavy weight. You might "Bulk Up" like these CFTA members have. We tried to warn them. Really, we did...Click to enlarge

 

Thursday
May132010

WOD Friday, May 14, 2010

Buy In: Review KB Snatch, then 10 reps ea. hand, followed by 2 rounds of OHS 10 reps, Then easy 400m run. This warm-up will help teams develop their strategy for executing the WOD.

Team Workout, 3-4 people on a team. Work may be done at same time, but only 1 set of KB's or one bar may be off the ground at a time. There will be 2 sets of KBs (35#men & 26#women), and 2 bars (75#men & 45#women). You may switch off as much as you want and do the work in any order. The objective is to get all the work done in the shortest amount of time using the above rules.

7 reps of 400m Run
200 reps of KB Snatch (35#, 26#) use either hand, switch as much as you want
180 reps of Overhead Squat (75#/45#) no rack

Cash Out: Pull-up practice. Work on what you don't have, whatever that is, then PNF.

Wednesday
May122010

WOD Thursday, May 13, 2010

Buy In: RS

WOD: Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

This is a strength workout. The 20 reps constitute a round, and once you start them you will work through the 20 reps at a comfortable but continuous pace with the same pair of dumbbells (don't change the load during the round). Then, you may rest as needed before starting the next round. The goal is to increase the load, if possible, each round, working up to a max load on the last round. Start light and use your head. We will post the loads.

Cash Out: Tabata Sit-ups

Tuesday
May112010

WOD Wednesday, May 12, 2010

Buy In: 3 rounds of 5 pull-ups, 10 partner med ball sit-ups
Burgener Clean WU

WOD: Three rounds for time of:
135/95 pound Hang power cleans, 15 reps
15 Burpees

Cash Out: Strength WOD: Backsquat 5-5-5-5-5

Monday
May102010

WOD Tuesday, May 11, 2010

Buy In: 5 minute KB Warm-up, coach's choice

WOD:
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Cash Out: L sits on rings - accumulate 2 minutes